Impressionen
WORKOUT OF THE DAY
MONTAG, 11. APRIL 2022
A:
6 sets of 5 Banded Bent Over Barbell Row
6 sets of 3 High Box Jumps
Start a new round of both exercises every 90sec.
B:
For Time:
10-9-8-7...-1 Clusters
Run 200m
Time cap: 20min.
Level 1: 30/20kg
Level 2: 35/25kg
Level 3: 42.5/30kg
ENDURANCE
3 sets of:
2000m Row/Bike x2/Ski
2min rest
Target: Keep the same average pace from a week ago
(time/500m for row/ski OR time/1000m for bike)
If you are coming the first time: find your steady target pace.
NEXT WEEK’S HIGHLIGHTS W15
MONDAY
STRENGTH: Rows / WOD: 10-9-8-7...-1 Clusters
ENDURANCE: Threshold training on a device
TUESDAY
WOD: Long STEADY pace workout
OLY: Snatch + Overhead Squats
WEDNESDAY
STRENGTH: Clean / WOD: 4 Rounds with Clean and Pull-ups
GYMNASTICS: Handstand
THURSDAY
STRENGTH: Front Rack Holds / WOD: Sets of different exercises on 20 reps
STRENGTH: Back Squats + Bench Press + Accessory: DB Flys + Row
FRIDAY
STRENGTH: Snatch / WOD: "Karen"
SATURDAY
STRENGTH: Tempo Deadlift / WOD: AMRAP with Clean
SAMSTAG, 09. APRIL 2022
A:
Every 90sec. for 15min do:
1 Muscle Snatch (light bar) + 1 Power Snatch + 1 Squat Snatch
B:
15-12-9-6-3 reps for time of:
Snatches @Light
Burpee Box Jump-overs
Level 1: 25/15kg
Level 2: 30/20kg
Level 3: 35/25kg